Note – we will focus mainly on techniques 2 and 3. The heavy concentrics will only be used prior to the big compound powerlifting style lifts.

After waking up the fast-twitch fibers, we will stimulate them with a variety of explosive concentric lifts with the focus on muscle tension and speed of movement.

Note – We will not be using slow paced eccentric lifts in this program. I use that technique with trainees focusing primarily on maximum strength. For trainees interested in power, speed & fat loss, this technique tends to do more harm than good.

But, for reference, I am listing all 3 of the main lifting techniques used during the work sets.

Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.

Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.

With no pause at the top or bottom of the lift. The muscle is always under tension.

Program Design

Because this program is designed to make you look great & perform better, I will be choosing mainly compound exercises that

use a lot of different muscles

work in numerous planes of movement

tax your energy systems quite heavily

and don’t fit well into split routines

For these reasons, the Deadpool Ultimate Workout will consist of three (3) total body workouts per week.

What you do during the rest of the week depends upon your goals / lifestyle.

For pain reduction / looser muscles /joint mobility problems, try out a Feldenkrais class or Pilates or a Circular Strength Training class or yoga or go for some chiropractic/acupuncture/soft tissue therapy. And don’t forget the foam roller.

For a little fun, try a dance class or join a boot camp or play tennis or golf or swimming or tantric sex….

But, keep in mind that your Deadpool workouts are pretty tough on the nervous system and that any additional workouts should be of a lower intensity to allow for nervous system recovery.

The Workouts

Each workout will include six (6) main lifts

Not including warm-up and cool-down, each workout will not last longer than 60 minutes.

Each work set will consist of between 3-8 reps.

Each work set will include a “wake up” exercise & a main lift

During the main lift, the concentric portion of each lift is performed as fast as possible – lots of power

Minimize your rest between sets

Okay, those are the basics.

There are a lot more options that we can use, but let’s start here and once you have mastered this workout, we will add in some more tricks.

Workout #1

As I mentioned above, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Posterior Chain – Lower Body – Choose from deadlift, cable pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Anterior Chain – Lower Body – Choose from Squat, lunge, reverse sled drags – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Vertical push – Choose from Overhead press, push press, thruster, handstand pushup – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Horizontal push – Choose from Chest presses, pushups, dive bombers, st arm press or reverse horizontal shrug – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Upper body horiz pull – Choose from Bodyweight rows, face pull, horiz shrug or st arm row – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Posterior Chain – Lower Body – Choose from Deadlift, pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Vert pull – Choose from Chins or pulldowns – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise

Question > For this workout ( the full body workout plan you have on this page ) How much weight should be used for the full exercises? 80% of One Rep Max? Also, for Workout # 1 Core I will be doing Side Planks. Would this include 3 to 8 rep for each full set? Or would this follow a different rule since this is more of a calisthenics exercise? And lastly, if I were to follow this routine strictly, how long, in your opinion, should I keep to these guidelines before changing the exercises or taking a break ( for body re-cooperation? ) 12 weeks? 14 weeks? Thanks for getting me into this type of exercising!

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Personal Training with Doug

If you live in Toronto and want to maximize your @healthhabits by working 1 on 1 with me, email me at info@healthhabits.ca.

Training takes place in your home and/or gym. While I provide all the necessary fitness equipment, I will gladly incorporate your personal fitness equipment into your PERSONAL fitness program design.

My rate is $2000 per month which includes on average 13 x 1hr. training sessions per month + 7 hours of travel + communication + program design

Unlike other trainers, I don't expect to work with my clients for longer than 6 months. During our sessions, I do a LOT of teaching while you sweat.

In a few months, I fully expect you to:

1. Know how to design an amazing fitness program
2. Know how to best feed yourself to maximize your health & fitness
3. Know which of your buttons need to be pushed to keep you consistent with your healthhabits

Don't get me wrong...I am more than happy to keep working with you as long as you desire, BUT I have never been a fan of trainers who refuse to educate their clients just so they can keep cashing cheques :(

NOTE: As of Jan/2015, I have zero availability, but by March, I should have one or two spaces available for new clients.